Gym & Fitness
What Happens If You Eat NOTHING for 3 Days
Discover What Happens to Your Body When You Stop Eating For 3 Days. Fasting has many benefits that may extend far further than just the 16 hour fasting window attributed to typical intermittent fasting plans.
“After about 6-10 hours without food, most of the leftover carbohydrates from your previous meals will be used up for fuel. As a response your pancreas will secrete glucagon, a hormone, that makes your body release the stored glucose from your liver and your muscles. Your hunger hormone ghrelin will rise making you feel hungry. After 10 hours your pituitary gland will boost the production of Human Growth Hormone which will help delay muscle loss much longer than most people think. Your body temperature may also drop and you’ll start feeling colder than usual. After 16 hours your body will become more reliant on burning fat for energy and ketone production will increase. At around this time, autophagy will kick in which is a process where your body will recycle any junk it finds such as damaged proteins, bacteria, or dysfunctional cells. This boosts immunity and reduces inflammation. 24 to 32 hours in your body will run out of glycogen and become entirely reliant on its own fat stores for energy while reducing protein breakdown rates substantially to spare muscle tissue. About 48 hours in you’ll experience improvements in your mood, alertness, and tranquility. After 3 days of fasting, muscle catabolism becomes an actual issue and nutrient deficiencies may slowly start to emerge.”
After you eat a meal, food is broken down into simpler molecules and used as fuel so your body can function properly. An organ in the abdomen known as the pancreas produces insulin which is a hormone that helps your cells absorb the glucose found in the bloodstream after a meal. Dietary fat, on the other hand, is broken down into fatty acids which are used by the body for energy as well as for many different biological processes like testosterone production for example. Excess fatty acids are converted back to triglycerides and then most of those triglycerides are stored in adipose tissue otherwise known as body fat.
Meanwhile, excess carbohydrates from that meal will first get converted into glycogen which is a string of glucose molecules that can be stored and used later. Glycogen is mostly stored in the liver and your muscles. Since there’s a biological limit to how much glycogen a person can store, once that limit is reached the rest of the excess energy is converted into triglycerides and once again stored as adipose tissue. This is the routine process that our bodies go through when we eat throughout the day. But what would happen if you were to totally stop eating for 3 days?
Well after about 6-10 hours of fasting, most of the leftover glucose that’s still circulating in your bloodstream will be used for fuel. Since your body is not receiving any new nutrients, it has to start using its own glycogen reserves to fuel itself. It’s at that point that the pancreas secretes glucagon. Glucagon is not the same as glycogen or glucose. It’s actually a hormone, and one of its jobs is to signal your body to release glycogen and fatty acids. Also if your last meal was low in carbohydrates your body may start producing ketones as an energy source within this early stage of fasting. Ketones are chemicals produced by the liver when fat cells are converted into fatty acids. So in general during those first 6 hours, your blood glucose levels will start to elevate and then they’ll gradually decline. Meanwhile, your ketone levels, will do pretty much the opposite. They’ll gradually rise, especially after approximately the 10th hour of fasting. (1)
Now before you ever hit that 10th-hour mark, if you’re accustomed to eating three meals per day or you regularly eat a high-carb diet you’ll probably experience hunger and low energy levels. The hunger you feel isn’t only due to being low on calories. In fact it’s largely tied to your circadian rythm. Your body has gotten into a pattern and now expects food at the certain times of the day that you normally eat. This is due to the hunger hormone ghrelin, which has the effect of stimulating your appetite when it’s released. So if you stop eating studies show that ghrelin will spike automatically around the times of the day that you typically have your meals which usually would be breakfast, lunch, and dinner (1) and that spike will make you feel hungry. (1) If you continue fasting, these hunger pangs will subside after about 2 hours, and your body will naturally adapt to a new meal frequency over time.
After fasting for at least 10 hours your body will also start to increase the levels of a hormone produced by the pituitary gland called Human Growth Hormone otherwise known as (HGH). Fasting can actually increase HGH just as much as exercise, stress, or hypoglycemia. (2) HGH plays an important role in the fasting process because it’s associated with enhanced muscle repair, exercise…
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July 5, 2025 at 12:42 am
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@riyaadkhan6008
June 28, 2025 at 5:05 am
theres no clarity if one is allowed to drink water only or does one cut out food and water?
@TehoavaTurska
June 28, 2025 at 5:05 am
I did 72h fast, was easy but I did not notice any kind of feeling better or lost belly fat at all, weight dropped few kg but nothing else what all you fasters praise about
@MothaEssence
June 28, 2025 at 5:05 am
So drink vitamins
@ItsEfg
June 28, 2025 at 5:05 am
Now do one for dry fasting
@SOFYA_HAHA
June 28, 2025 at 5:05 am
i didnt eat food for 14 hours bc im a muslim and i fast in ramadhan
@jamese.7665
June 28, 2025 at 5:05 am
Yeah unless you bf is already low it’s not just going to go straight for the muscle on the 3rd day. Thats misleading af.
@alphat7615
June 28, 2025 at 5:05 am
Your not fasting your starving yourself
@NorbertFingersniff
June 28, 2025 at 5:05 am
The more syllables he said, the more i want to give him all my money
@sweetjustice1809
June 28, 2025 at 5:05 am
I fasted 40 hours and I had to eat immediately at the 40 hour mark because I was noticing bad signs in vision and every other thing. You should have someone keeping an eye on you and making decisions for you because you may not be good at decision making.
@kingwaqar9
June 28, 2025 at 5:05 am
What he said in last kinfly some one tell me in easy ways
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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June 28, 2025 at 5:05 am
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@TeddiBreeras
June 28, 2025 at 5:05 am
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@Deadline_D
June 28, 2025 at 5:05 am
Okay…
But what does it do to sleep and toilet schedule?
@taiuqsab
June 28, 2025 at 5:05 am
The temperature drop was so notable for me! I don’t know why it happens but I’m so cold during my fast
@ee-mv3es
June 28, 2025 at 5:05 am
Im very efficient i can do a 3 day fast in 30 minutes.
@NictoryisMine
June 28, 2025 at 5:05 am
Is this same for men and women?
@nico4132
June 28, 2025 at 5:05 am
Im fasting 10-16 hours for 4 years str8 to maintain my weight
@danielv7737
June 28, 2025 at 5:05 am
I fasted for 4 days then 2 days for and light workout and 2 days fast . Did that 2 months. Lost 32lbs and got my type 2 to go away😊
@FranciscoLopez-xl7ym
June 28, 2025 at 5:05 am
Improvements in mood? No.
Hangry? Yes.
@eastsider85
June 28, 2025 at 5:05 am
Definetly feeling the body temp drop
@Dkaizen3000
June 28, 2025 at 5:05 am
I just finished my first 72-hour fast and it was awesome! I feel amazing!
@jacksonmainard5303
June 28, 2025 at 5:05 am
My daily routine, 12am-8am Sleep – Coffee, 11am Workout, Walk 2.5miles at least, 1pm-2pm first meal and build muscle
@wisemonk3992
June 28, 2025 at 5:05 am
What the hell does -5 days of fasting mean?
@carbonzo6
June 28, 2025 at 5:05 am
Losing muscle is a myth
@jimkotantonis6079
June 28, 2025 at 5:05 am
I have fasted for 6 days and felt amazing! Looking forward to doing it again in a couple of months. I plan on doing this twice per year!
@DimensionalMaster
June 28, 2025 at 5:05 am
36 hours seems like the best
@thewestfire9729
June 28, 2025 at 5:05 am
Make sure to put vitamins and minerals in your water and you’ll be fine.
@stanleyedouard377
June 28, 2025 at 5:05 am
Approaching 72hrs new record.
@engeneeringvehicle507
June 28, 2025 at 5:05 am
I try to fast for 24 hours but I got weak and headache so I stop at 16 hours
@RishPanjeetJr
June 28, 2025 at 5:05 am
Pretty hard to get to 40hrs…
@philiproyd6563
June 28, 2025 at 5:05 am
I remember doing a three-day fast as a child, and I HATED it! I only did it because my father was doing a fast and prayer for someone, and I had decided to join him. I had no idea what three days without food was going to be like. I haven't done a three-day fast since, but I am thinking about it now because I had no idea what the benefits are.
@brandonmelder6109
June 28, 2025 at 5:05 am
your body WILL NOT start catabolizing muscle until your fat stores are too low. As long as you have an abundance of fat to lose , you will not eat muscle.
@_spirit_study
June 28, 2025 at 5:05 am
I went 10 days and didn’t lose any muscle mass so it really just depends guys… just remember to keep your electrolytes up and focus on calming the breath
@Bougain
June 28, 2025 at 5:05 am
What about gaining weight?
@ILoveLLawlietxD
June 28, 2025 at 5:05 am
I starved myself for 5 days cause i was mad at my dad for screaming at me for something i didnt even do 💀💀
@dani644b
June 28, 2025 at 5:05 am
What about coffee ☕️ 😢
@pabloes588
June 28, 2025 at 5:05 am
so your saying do 3 day of fasting a week and the other days just eat clean protein, fruit and veg
if it has more then the natural ingredient then don't eat it
@amoschege9063
June 28, 2025 at 5:05 am
….after 72 hours of fasting, this is what I realized as benefits;
1) Bowel movement improves
2) Body aches go away
3) Thinking process becomes Sharper and clearer
4) Feels lighter and my weight goes down
5) Overal mood improves significantly.
6) Sleep gets better etc
@jessicaedpatule4042
June 28, 2025 at 5:05 am
Day 3 😢
@Beanieboopy-w4v
June 28, 2025 at 5:05 am
I was sick now I'm us to it I'm eating today only jurpaty and cheese man I better now😊😊
@Manuel-inyt
June 28, 2025 at 5:05 am
Lower dramatically carbs, sugars, trans fats, sat fats, and fats in general. Examples are cookies, soda, chips, red meat, fried food, and so on you could have an idea by now. All these mention increase your body inflammation by decreasing these in your daily intake to less you will help it. Try a diet with less of such like moderately. An alternative would be trying water fasting for 2-3 days. A day is enough but every now and then. The best advice I’ll give anyone is to do intermittent fasting along with decreasing the triggers I mentioned.
@GravityTransformation
June 28, 2025 at 5:05 am
Watch the full video here: https://youtu.be/xU54nPjy8qY
References:
1. During the first few hours of fasting your blood glucose levels will start to elevate and then they'll gradually decline. Meanwhile, your ketone levels will gradually rise.
See Fig 1C
https://pubmed.ncbi.nlm.nih.gov/27810402/#&gid=article-figures&pid=fig-1-uid-0
https://pubmed.ncbi.nlm.nih.gov/27810402/
2. Fasting for at least 10 hours is proven to increase Human Growth Hormone (HGH) levels just as effectively as exercise, stress, and very low blood sugar, also known as hypoglycemia.
https://pubmed.ncbi.nlm.nih.gov/22386777/
3. HGH, a hormone produced by the pituitary gland, plays a major role in muscle growth, exercise performance, body composition, cell repair, metabolism, immunity system, and recovery from injury and disease.
https://www.ncbi.nlm.nih.gov/pubmed/12797841
https://www.ncbi.nlm.nih.gov/pubmed/9931532
4. A small study of nine men discovered that fasting for just two days increased HGH production by five times.
https://www.ncbi.nlm.nih.gov/pubmed/1548337
5. After 12-16 hours, the body switches to burning more and more fat tissues compared to carbs.
https://pubmed.ncbi.nlm.nih.gov/32519900/
6. During the month of Ramadan, there is a great improvement in weight management, digestion, and cholesterol levels.
https://pubmed.ncbi.nlm.nih.gov/17909674/%5d
https://pubmed.ncbi.nlm.nih.gov/33575269/
7. In addition, some studies indicate a significant decrease in inflammation markers associated with cardiovascular disease risk factors such as homocysteine, C-reactive protein (CRP), and total cholesterol TC/HDL ratio.
https://www.ncbi.nlm.nih.gov/pubmed/23244540
https://www.ncbi.nlm.nih.gov/pubmed/17374948
8. Ketones production accelerated as blood sugar levels are low and glycogen reserves are depleted.
https://www.ncbi.nlm.nih.gov/books/NBK534877/
9. Inflammation exponentially decreases and there is a huge spike in HGH and Brain-derived neurotrophic factor (BDNF).
https://www.ncbi.nlm.nih.gov/books/NBK534877/
10. Several factors upregulate autophagy, including caloric restriction and starvation as well as increased levels of GH and BDNF
https://www.sciencedirect.com/science/article/pii/S1550413117303479
https://www.nature.com/articles/ncb0910-842
11. This process has therapeutic benefits for both your lifespan and the aging process.
https://www.tandfonline.com/doi/abs/10.4161/auto.1.3.2017
12. Men will experience a 4-fold greater increase than women in plasma-free fatty acids.
See Figure 1 C
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276482/figure/fig1/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276482/
13. Headaches are also more frequent by the first day of fasting and can persist, regardless of hydration.
https://pubmed.ncbi.nlm.nih.gov/19472450/
https://pubmed.ncbi.nlm.nih.gov/15613218/
14. Ghrelin levels, which signal hunger, continue to rise, despite studies showing no subjective increase in hunger.
https://p302.zlibcdn.com/dtoken/5e980f6ec824931e02f1152d98e1f864/j.clnu.2016.03.011.pdf
15. A clinical study suggests that “this increase in ghrelin levels might be another mechanism that stimulates HGH release.
https://pubmed.ncbi.nlm.nih.gov/11834429/#:~:text=As%20ghrelin%20administration%20in%20man,in%20stimulation%20of%20GH%20release.
16. “accepted as beneficial due to its role in eliminating 'toxic assets' and promoting cell viability"
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/
17. All the data shows that fasting can improve cognitive deficits, neuroinflammation, memory, and learning.
https://www.sciencedirect.com/science/article/abs/pii/S009130222100073X
18. Moreover, a 2015 study’s finding suggests that fasting upregulated BDNF by approximately 3.5-fold
https://cdnsciencepub.com/doi/abs/10.1139/apnm-2014-0290
19. “improvements in mood, alertness, and tranquility”.
https://www.sciencedirect.com/science/article/abs/pii/S0165178112008153
20. After 3 days of fasting the processes of disease reversal, autophagy, and cancer protection that were explained continue at a deeper level, and HGH levels increase by 300%.
https://pubmed.ncbi.nlm.nih.gov/6758355/
21. There is also evidence that the body starts creating hematopoietic stem cells which are new cells that regenerate the organism
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4102383/
22. Ketones are produced in greater quantities during the first few days of fasting, and after the fifth day, the levels are more or less neutralized. The rate of weight loss also slows down, with a maximum of 0.9 kg lost per day in the first few days of fasting.
See figures
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1274154/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1274154/
23. The body is still avoiding protein catabolism and muscle breakdown as ketone levels rise and take over as the primary energy source.
https://pubmed.ncbi.nlm.nih.gov/6758355/
24. But, after the third day, a study demonstrates that the glutamine concentration in skeletal muscles falls by 34%.
https://pubmed.ncbi.nlm.nih.gov/2593832/
25. Negative potassium and nitrogen balances worsen after the third day.
https://www.sciencedirect.com/science/article/abs/pii/0026049568900619
26. Most studies have been conducted on animals, and it remains to be seen whether all the benefits would be the same in humans.
https://www.mdpi.com/2072-6643/11/10/2501
27. "calorie restriction and intermittent fasting help maintain a healthy brain"
See figure one
https://pubmed.ncbi.nlm.nih.gov/31565158/#&gid=article-figures&pid=figure-1-uid-0
https://pubmed.ncbi.nlm.nih.gov/31565158/